STRETCHING

• 3X30s PIGEON/SIDE + 30s JAVALIN STRETCH/SIDE

STRENGTH

• 5X8 FRONT SQ (BUILD UP, REST 2 MINS)

CONDITIONING

FOR TIME (15 MIN CAP)

• 400M RUN

• 16 SINGLE ARM ALT. DB DEVIL PRESS 50/35 LBS

• 30 BOX JUMP OVERS

• 16 SINGLE ARM ALT. DB DEVIL PRESS

• 400M RUN